yogurt with fruits, clipping path / Getty Images/iStockphoto

Sauerkraut / Getty Images/iStockphoto

Various citrus fruits / Getty Images/iStockphoto

Halloween pumpkins / Getty Images/iStockphoto

’Tis the season to be jolly, almost — which also means ’tis the season to get together with family and friends, some of whom may pass along colds and flu.

Cold-weather months are notorious for assisting in the spread of bacteria and viruses, experts say, because germs can spread through the air more easily when the temperature and humidity are low.

But you can take steps to help protect yourself against illness this season — and some involve nothing more than eating foods you already enjoy.

Heather Illg, dietitian for Hy-Vee’s Urbandale store, said it’s not difficult to find foods that can help boost your immunity while also tasting delicious. Some may be new to you, but others may be old standbys, she said.

“No food or supplement prevents or cures everything, but some have properties that can enhance certain aspects of health,” Illg said. “Often, they’re things you’d eat this season, anyway, so you might be surprised to find out you’re already making yourself healthier.”

Below, you’ll find a list of foods and supplements that can help you stay healthy for the holidays, along with tips from Illg explaining what’s so great about these particular choices. Stock up, enjoy some delicious options, and increase the chances you’ll spend the holidays healthy!

Vitamin D

“While dietitians usually prefer nutrients to come from food, Vitamin D is unique in that it’s very difficult, if not impossible, this time of year to get adequate amounts of vitamin D from our food or sunlight,” Illg said. “So a daily vitamin D supplement is essential to help maintain immune system health and prevent colds and flu.”

Vitamin D can be helpful this time of year because it’s believed to have antiviral properties and lowers the risk of contracting influenza; in a person who already has the flu, it also can help prevent the illness from developing into pneumonia, Illg said. She said although you can’t trust foods to give you all the vitamin D your body needs, these options can help augment your supplement: shiitake and button mushrooms; mackerel; sockeye salmon; herring; sardines; catfish; tuna; cod-liver oil; and eggs. And when it comes to supplements, check with your health-care provider about the right dosage for you.

Probiotics

“These ‘good’ bacteria populate our intestinal system, which makes up 70 to 80 percent of our immune system,” Illg said. “To handle all the potential insults we encounter daily, we need the good guys to outnumber the bad guys. And medications like antibiotics can diminish the supply of good probiotics in our intestines.”

Illg said yogurt, kefir, sauerkraut, kale and dark chocolate can help replenish them. “Keep yogurt and kefir on hand for quick, simple snacks or additions to any meal, and kefir is especially simple and easy to add to smoothies,” she said. “Also, remember to keep dark-chocolate servings small, and choose products with the highest percentage of cacao. As for kale, add it fresh or frozen to soups and stir-fries.”

Vitamin C

“This is a well-known antioxidant that can help prevent stress to the body’s tissues,” said Heather Illg, a Hy-Vee dietitian. “Think of it as a rustproofer for our entire body, getting rid of potentially harmful substances. It’s widely available in a variety of foods, so it can be enjoyed in many ways throughout the day.”

Some popular and versatile choices are bell peppers, kale, kiwi and citrus fruits, Illg said.

Vitamin A - from pumpkin

Vitamin A is another important antioxidant, helping to prevent cell damage from potentially harmful things we’re exposed to every day. “Pumpkin’s big claim to nutrient fame is carotenoids, such as beta-carotene and lutein, the pigments that make them orange,” Illg said.

She added carotenoids may protect against chronic diseases, such as heart disease and cancer, as well as help ward off age-related vision loss. Pumpkin also provides a healthy dose of fiber, potassium, vitamin C, vitamin E and iron.

Omega 3 fatty acids

“Cold-water fish like salmon, tuna and sardines are great options for reducing inflammation,” Illg said. “They contain fats known as omega-3 fatty acids that have anti-inflammatory properties and are believed to reduce the risk of stroke or heart disease.”

1. Heat 1 tablespoon oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water; reduce heat to medium-low. Cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes.

2. Push kale to one side; add the remaining 1 teaspoon oil to the empty side and cook garlic and crushed red pep­per in it until fragrant, 30 seconds to 1 minute. Remove from the heat and toss to­gether. Stir in vinegar to taste and salt.

Tip: A 1- to 1½-pound bunch of kale yields 16 to 24 cups of chopped leaves. Remove the tough ribs, chop the kale, then wash it — allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.

1. Place tuna and juices from the cans into a large bowl. Flake with a fork to separate tuna into bite-size pieces. Add artichoke hearts, chick peas, red bell pepper, olives, red onion, parsley, carrots, basil or oregano, capers and lemon juice to tuna in bowl. Mix gently to combine all ingredients.

2. In a small bowl, whisk together olive oil and vinegar; season with sea salt and pepper. Pour over tuna salad and stir to combine.